one leg step up 3x10x40cm hyper extension 3x10x25kg single leg extension 3x10x25kg RFESS jumps 3x10x20kg barbell row 4x8x60kg triceps pulldown 3x15x32kg biceps rope pull 3x10x32kg #life

3x12x50kg leg extension 3x12x50kg lying leg curl 3x12x20kg hyper extension 3x12x34 incline db press 4x8x wide grip pull up #gym

5x5x100kg deadlift++ 4x6x50kg front squat+ 4x8x50kg ohp= 3x10x pull up wide grip= 3x10x hanging leg raise+ 3x12x50kg pendlay row+ 3x24x40kg walking lunges+ #gym

3x8x50x front squat 3x8x45kg ohp 3x8x90kg deadlift 3x8x70kg bench press 3x8x50kg barbell row 3x8x wide grip pull up 3x10x hanging leg raise #gym

3x12x34kg incline db press 3x12x59kg seated cable row 3x12x60kg leg extension 3x12x14kg db hammer curls 3x12x dips 4x5x wide grip pull up #gym

3x12x32kg db press 3x10x wide grip pull up 3x12x50kg leg extension 3x12x50kg triceps rope pulldown 3x12x45kg biceps cable curls #gym

3x10x wide grip pull up 3x12x39kg leg extension 3x12x50kg narrow grip chest press 3x12x hanging leg raise 3x12x25kg rope triceps pulldown 3x12x30kg barbell biceps curl 3x12x15kg db seated ohp #gym

4x10x dips 5x5x50kg ohp 4x14x20cm feet elevated push up 4x8x2x20kg db seated ohp 4x10x40kg cable triceps pulldown #gym

4x10x25kg single leg ext 4x10x single leg standing calf raise 4x10x50kg lex curl 4x10x24kg hyper extension 4x5x wide grip pull up #gym

4x8x wide grip pull up 4x8x dips 4x8x80kg bench press 5x5x40kg ohp #gym

3x12x dips 4x8x80kg bench press 5x5x60kg speed bench press 3x12x50kg barbell row 3x12x leg raise 3x8x wide grip pull up #gym

3x12x80kg bench press 12/12/10x wide grip pull up 3x12x55kg leg extension 3x12x16kg hammer curl 3x12x64kg cable triceps curl #gym

5x5x100kg deadlift 4x8x80kg bench press 4x8x100kg leg press 3x10x40kg ohp 3x10x wide grip pull up 3x12x60k leg extension 3x12x60kg seated wide grip cable row 3x20x vertical knee raise #gym

5x5x40kg deadlift+++++ 4x6x40kg front squat++ 4x8x40kg ohp+ 3x10x pull up wide grip= 3x10x hanging leg raise= 3x12x40kg pendlay row+ 3x24x30kg walking lunges+ #gym

5x5x90kg bench press 5x5x pull ups wide grip 3x12 push ups 3x12 lying barbell row 3x12x23kg cable flys 3x12x52kg cable horizontal row 3x12x36kg cable push down 3x12x32kg cable biceps curl #life

3x12x dips 4x8x wide grip pull up 3x12x55kg leg extension 3x12x50kg leg curl 3x12x16kg hammer curl 3x12x50kg triceps rope pulldown #gym

5x5x50kg sumo ohp 3x15x30cm feet elevated speed push up 3x12x59 lat pul 3x12x50kg face pulls 3x8x20kg db ohp #gym

3x12x80kg bench press 3x9x wide grip pull up 3x12x50 leg extension 3x12x64kg cable triceps pulldown 3x12x34kg cable biceps curl #gym

5x5x90kg bench press 5x5x60kg speed bench press 3x6x80kg wide grip bench press 5x60kg incline bench press 4x70kg incline bench press 3x75kg incline bench press 2x80kg incline bench press 1x90kg incline bench press 3x20x60cm feet elevated push up 3x10x ab wheel rollout knees 1x ab wheel rollout feet #gym

3x8x60kg barbell row 3x8x90kg romanian deadlift 3x10x pull up 3x10x28kg dumbbell press 3x12x16kg alt hammer curl 3x12x ab wheel rollout #gym